Is The Mediterranean diet the best for Fertility

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Do you want to fall pregnant in 2025 naturally or using IVF and want to know if the Mediterranean diet for fertility could help you? I’m a Registered Dietitian Nutritionist who specializes in Women’s Health and here is the evidenced based research.

snack board with crackers, fruits, vegetables, nuts and dips

What is the Mediterranean diet?

The Mediterranean diet is not a diet like we might typically think of in today’s society as a way to lose weight, but rather just a dietary habit pattern or way of eating. The Mediterranean diet originates from the countries bordering the Mediterranean sea: Greece, Italy, Spain and Portugal that has been tied to many health benefits in research. It is a diet that is high in whole foods: vegetables, fruits, whole grains, fish and seafood, nuts and seeds, legumes, herbs and spices. It also limits excess alcohol, saturated fat and trans fat from processed foods and some red meats.

is the Mediterranean diet the best diet for fertility?

The Mediterranean diet is the most researched diet with the most consistent findings to positively impact fertility rates for couples conceiving naturally or with IVF. Why? It is a dietary pattern that is high in folate, b vitamins, magnesium, omega threes, vitamin d, vitamin c, CoQ10, antioxidants and polyphenols which all positively support fertility. Although, research shows that age related factors for fertility struggles are less likely to respond to the Mediterranean diet.

What can I eat on a Mediterranean diet?

Foods to include daily whilst eating on a Mediterranean Fertility Diet:

  • Beans (kidney, black, pinto, chickpeas, white beans, butter beans, cannellini beans, black eyed peas, fava beans, split peas)
  • Lentils (red, green, brown)
  • Seafood (oysters, salmon, tuna, sardines, anchovies, carp, mackerel, mussels, cod, octopus, shrimp, squid, trout, tilapia, sea bass, halibut, craw fish, calamari, carp)
  • Nuts, seeds and oils (extra virgin olive oil, chia seeds, flaxseeds, cashews, almonds, peanuts, pine nuts, pumpkin seeds, pistachios, tahini, walnuts, hazel nuts, Brazil nuts, macadamia nuts, etc)
  • Fruits (apple, oranges, berries, apricots, bananas, peaches, nectarines, plums, watermelon, cantaloupe, tomatoes, pears, pomegranates, grapes, figs, mango, dates, cherries, avocados, clementines)
  • Vegetables (leafy green vegetables, broccoli, cauliflower, Brussel sprouts, beetroot, peas, green beans, potatoes, sweet potatoes, turnips, radishes, asparagus, artichokes, cabbage, carrots, celery, garlic, okra, onions, romaine lettuce, spinach, kale, leeks, squash, zucchini, eggplant, fennel, mushrooms, peppers, pumpkin)
  • Whole grains (whole grain bread, whole grain pastas, buckwheat, amaranth, quinoa, millet, farro, couscous, corn, polenta, phyllo, whole grain rice, rye, oats)
  • Herbs and spices (allspice, anise, basil, bay leaves, chamomile, chili, cilantro, cumin, dill, fennel, lavender, marjoram, mint, nutmeg, oregano, parsley, rosemary, sage, sea salt, thyme, zaatar, sumac, tarragon, capers, tomato sauce/paste, sun dried tomatoes, wine)

Foods to include and eat weekly:

  • Dairy (eggs, greek yogurt, cheeses like brie, feta, goat cheese, Manchego, low fat milk, ricotta, parmesan, mozzarella, halloumi)
  • Chicken

What to enjoy sparingly on a Mediterranean diet:

  • Red meats (ground beef, steak and other cuts)
  • Pork (bacon, pork chops, pork shoulder, and other cuts)
  • Sweetened foods (cakes, cookies, biscuits, etc)
  • Processed foods (chips, fast foods, etc)

What nutrients could be lacking for fertility on this diet?

Some research has show that a traditional Mediterranean diet is lower Iron, specifically non-heme iron or the plant based iron which we absorb less than heme iron or animal based iron sources. Menstruating women needs around 18 mg of iron per day so getting enough of it or adding in an iron supplement if you are deficient is a good idea. Another nutrient is zinc, which is often found in beef, steak, liver, pork and oysters. Smaller amounts found in cheese, mussels, shrimp and cashews. If not consuming larger amounts of tinned fish with the bone or iron fortified plant milks or yogurts and cheese calcium might also be low on this diet. However, if you’re taking a prenatal supplement which is recommended 3 months prior to trying to conceive you will likely be covering your nutrient need while on a Mediterranean diet.

Realistic tips to get started with the Mediterranean diet

  1. Focus on the daily foods first, planning meals and snacks around these foods
  2. Make small shifts overtime rather than having an all or nothing mindset. You still can occasionally have things like pizza, cookies, cakes, etc. Try limiting these to social events or when eating with friends and families and again focusing on the daily foods to include for fertility.
  3. Drink plenty of water each day to stay hydrated and navigate any potential poop shifts that can occur when increasing dietary fiber

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Want to learn more about fertility nutrition?

If you are on a Fertility Journey and want to learn more about how to optimize your diet for conception, Endometriosis, PCOS, and/or IVF, book your FREE discovery call with me here. To read more of my blog posts on fertility click here

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